Author: rsatrom

Day 1 – A1 Workout

1. Warmup
2. Stretch
3. Goblet Squat 3×10
4. Push Press 3×6
5. Flat DB Press 3×10
6. Pull Ups (or Pull Downs) AMRAP x2
7. Lunges – 3×12
8. Deep Jumps 3×10

A2 Day 2 Workout (Running)

1. Dynamic Warmup
2. Stretch
3. Seated Jumps 3 x 5
4. Split Jump 3×8 each side (16 total)
5. Uhops 3×4 (each leg, do one then the other)
6. Pogo Jumps 3 x 10
7. Single Leg Box Jump 3 x 3
8. Broad Jump 3 x 5
9. Cone Jump Front Back 4 x 10
10. Cone Jump Side to Side 4 x 10 (over back = 1)
11. 6x Full Court Killers

Wednesday REST

A4 Workout for Day 4

1. Warmup
2. Stretch
3. Goblet Squat 3×10
4. Push Press 3×6
5. Flat DB Press 3×10
6. Pull Ups (or Pull Downs) AMRAP x2
7. Lunges – 3×12
8. 6x full court killers

A5 Workout for Day 5 (Speed & Conditioning)

1. Warmup
2. Stretch
3. Lateral Jumps (SHORT) Side to Side 2×10
   • Quick, On Toes, Close to the Line
   • Do AMAP in 15 seconds
4. Quick Lateral Cuts 2×10
5. Single Leg Side to Side Hops 2×10
6. Lateral Jumps (Long to Cones) Side to Side 2×10 each
7. Skater Jumps 2×10 each
8. Single Leg to Skater Jump 2×10
9. Skater to Single Leg Tuck Jump